1. Setup:
- Begin by placing the barbell on your upper back, resting it on your shoulders, similar to a squat position. Make sure it's secure and not too heavy for you to manage comfortably.
- Stand in front of the elevated surface with your feet hip-width apart.
2. Positioning:
- Place your front foot (the foot that will remain on the elevated surface) onto the platform or step.
- Your back foot will remain grounded behind you, spaced about two feet back.
3. Body Alignment:
- Keep your chest lifted and your back straight.
- Engage your core muscles to maintain stability throughout the movement.
4. The Movement:
- Slowly lower your body by bending your front knee while keeping your back leg straight.
- Your front knee should track over your toes, avoiding excessive forward movement.
- Go down until your front thigh is parallel to the ground or you feel a stretch in your hip.
- Ensure your back knee approaches the ground but does not touch it.
5. Return to Starting Position:
- Press through your front heel to return to the starting position, straightening your front leg.
- Straighten your back leg simultaneously.
6. Repetitions:
- Perform 8-12 repetitions on one leg, then switch to the other leg.
- Aim for 3 sets on each leg.
7. Tips:
- Start with lighter weights to get comfortable with the movement pattern.
- Maintain a steady, controlled pace throughout the exercise.
- Avoid leaning forward excessively; keep your torso upright.
8. Cool Down:
- After completing your sets, stretch your muscles, especially in your quads and hamstrings, to improve flexibility and recovery.
